Weight Training

Barbell Romanian Deadlift (RDL) exercise

A strength-training essential that targets the hamstrings, glutes, and lower back. It emphasizes the hip hinge and builds posterior chain strength with less lower back load than a conventional deadlift.

Barbell Romanian Deadlift (RDL) exercise demonstration

How to perform Barbell Romanian Deadlift (RDL)

  1. Stand with your feet hip-width apart, holding a barbell in front of your thighs with a shoulder-width grip.
  2. Keep a slight bend in your knees and engage your core.
  3. Hinge at the hips to lower the bar down the front of your legs while keeping your back straight.
  4. Lower the bar until you feel a stretch in your hamstrings—usually just below the knees.
  5. Drive your hips forward to return to the starting position, keeping the bar close to your body.
  6. Repeat with control for the desired number of reps.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

Reconnecting Hang tight. If this session expired, the page will refresh automatically.